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Way2Champ FTP Builder HR/Intermediate 12 weeks

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Way2Champ FTP Builder HR/Intermediate 12 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Arkadiusz Kogut UCI Coach

All plans by this Coach


13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Why you could use this plan:
- Your level of power generated at the FTP threshold keeps you awake at night and when you wake up you only think "4W / kg, 4W / kg, 4W / kg"
Would you like to achieve higher average speeds on your favorite routes with less fatigue to beat some colleagues and yourself on Strava
- you like to get tired, and a specific impression during training for shaping FTP is something for you

The product includes:

10 weeks - a day-to-day training plan, taking into account training, days off, rest cycles, gradual increase in loads
Structured workouts (power or HR measurement) - each workout can be downloaded to Garmin / Wahoo / Zwift (automatic synchronization) and follow directions while driving live
Instructions on how to proceed in the event of changes: leaving the training, changing the training, what in the event of bad weather, recommendations for riding the trainer, when the training is considered complete, replacing the cycling training with another
PDF guide - suggested screen fields (heart rate measurement + power measurement)
The method of carrying out stress tests
Table describing the training zones used in the plan (Z1-Z7) with a description of the sensations and intensity ranges (HR / W)

Cycling Training - Improving FTP

I recommend this training plan when you feel that your FTP is not at the optimal level yet. This plan is quite intense, so I recommend few training weeks earlier so that you can focus on shooting hard here.

The training in this training plan is primarily aimed at increasing the power generated at the FTP threshold through targeted training and CTL foundation. The plan includes tests for measuring the current FTP level and updating exercise zones with instructions.

The FTP construction plan is intended for amateurs who want to prepare their form very well, without the risk of overloading. The workouts are varied and don't make you feel bored. You can transfer each workout to Garmin / Wahoo / Zwift and the device will improve you through exercises step by step. Performing trainings in the majority of players causes an increase in FTP in the range of 5-25%, depending on the point of advancement (the higher, the smaller the increase, and vice versa - the lower the starting level, the implementation of the plan will give a greater initial increase, in accordance with the principles of exercise physiology. ).

The plan is developed in accordance with the latest concepts in cycling training for amateurs.

Time needed for training:

Intermediate - There are 4-5 trainings a week, and their total time is 7-10 hours a week (1-2 hours a week, 2.5-3.5 hours at weekends).
The plan starts on Monday by default and ends on Sunday after 10 weeks.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:34:00 02:45:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:34:00 02:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Arkadiusz Kogut UCI Coach


UCI Cycling Diploma, Switzerland (highest cycling coaching certificate)
Cycling experience: 10 years road racing
Coaching experience: from 2011

My philosophy of coaching: athlete in center, coach as a mentor.

Training articles in printed magazine SZOSA (

In my coaching Your goals become my.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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